Many people pay special attention to the act of weight loss, but they forget that as important as losing weight is to keep the new weight without getting fat again! So, I started this article and already show the first tip: when you think of a way to lose weight, do not choose one that you intend to run for only two or three weeks, but that you can put into practice over your life without feeling bad. Got it?

Due to “accordion effect”, ie the act of losing weight and then gain weight again, you can have several negative impacts on your body and on your self-esteem. For our body, we risk end up fatter than we were before. For our self-esteem, we lose confidence in our ability to overcome the problem of losing the extra weight due to failed attempts.

Maybe that’s not usually recommend strategies to lose weight fast, preferring those that work gradually nutritional education combined with physical exercise and the end of a sedentary lifestyle. This is rather a strategy quite right in my opinion, can lead to a gradual weight loss that is unlikely to lead to the accordion effect – depending only on one’s own keep new habits. Losing weight is not difficult, but requires much discipline and determination, and there is no doubt about it!

So if you consider that your body is not the most perfect of all, you need to do something to improve your curves and your health, take this advice and try to draw a tangible goal. Not wanting to lose pounds and more pounds in just a few weeks – instead, draw a more tangible goal, like losing 1.5 kg or 2 kg per month. Thus, you may not reach your ideal weight in one or two monthes, but very probably will quite naturally, with little or no impact on your body.

The lipids are macronutrients that differ from proteins and carbohydrates on their structure (eg, lipids do not have monomer units, chains simpler). Water insoluble and soluble only in organic solvents, lipids play important roles in the body.
However, by providing nine calories per gram are considered villains of many diets, however, exercised their actions in the body are essential.

The main functions of lipids

• The absorption of fat soluble vitamins ( A , D , E and K ) – Lipids are responsible for the solubility of these vitamins, thereby facilitating their absorption by the body;
• Energy function – Like carbohydrates, providing energy to the body;
• High palatability – Through the retention of volatile prevent the exit of molecules that give flavor to food;
• Source of essential fatty acids – fatty acids provide that are not produced by the body, and therefore must be obtained from the diet;

Lipids are the most well-known fatty acid components of oils and fats, they can be saturated, unsaturated and essential. There are also other types of lipids with structural and hormonal functions.

Essential fatty acids

They are polyunsaturated fatty acids that we can only get through the diet because our body can not synthesize them. The essential fatty acids that are part of the diet are linoleic acid (omega 6) and linolenic ( omega 3 ).

The intake of these acids is associated with:

• Decreased incidence of chronic diseases;
• Reduction of inflammatory processes;
• Prevention of osteoporosis ;
• Action in the immune system.

In contrast, there is a relationship between consumption of omega 6 and omega 3, where our usual diet is rich in omega-6 to a much greater compared to the consumption of omega 3. This imbalance can lead to some common health implications as the development of NCD (chronic diseases) is greater in groups that have more omega 6 in their diet than those in which lower in omega-3.

The disparity is observed by a deficiency of omega 3 rich foods in the diet, especially in relation to fish consumption.

Foods rich in omega 3

• Pisces
• Fish oils
• Vegetable oil
• Oilseeds
• Seeds
• Soybean

Foods high in omega 6

• Vegetable oils
• Oilseeds

Saturated fatty acids

They are considered bad fats from food, because its consumption is directly associated with increased incidence of cardiovascular diseases. They are found mainly in foods of animal origin. Should be chosen by the consumption of skim milk, low-fat cheeses, meats and chicken fat that do not contain apparent, these measures are important in reducing the consumption of saturated fats, as these cause negative health impacts.

Unsaturated fatty acids

They are found in products of plant origin. The consumption of these acids is related to the increase of good cholesterol (HDL) and decrease in cardiovascular disease.

However, when these acids are found in the trans form (when a plane change in the molecule), these are similar to saturated fatty acids. Trans fat is found mostly in processed foods, trans fat is found in chocolate, sandwich cookies and margarine.Thus, it brings all the negative health impacts caused by saturated fats.

But large amounts of free fatty acids into the bloodstream, can cause fatty liver, because the liver will pick up the fat into the bloodstream, in addition to the acids were not oxidized will form triglycerides.

Orange is a citrus fruit in a rounded shape very popular in Brazil, both for the same benefits, as well as its market price, which is at all times of the year one of the most affordable, making it thus a food indispensable, both in the preparation of juices and in the direct consumption of fruit.

Its nutrients

Orange has several minerals, such as:

• Calcium ;
• Potassium ;
• Sodium;
• Phosphorus.

Moreover, like other plant foods, orange also has various vitamins, including:

• Vitamin C ;
• Vitamin A ;
• B vitamins;

And last but not least, the orange is a fibrous feed, that is, rich in fiber.

Benefits provided by its consumption

• Because it contains vitamin C, orange is an excellent antioxidant, thus acting against cellular aging and prevents colds and flu, and strengthen the body to combat infectious diseases;
• Helps reduce the risk against certain types of cancer as well as heart disease or stroke;
• Being rich in fiber, helps regulate bowel;
• Helps control the level of cholesterol absorption;
• When consumed with foods rich in iron helps the body absorb this, which might be interesting for people who suffer from iron deficiency anemia;
• Help in the fight against thrombosis, atherosclerosis, cardiovascular diseases, constipation and various infectious diseases;
• Also, orange is a food with low caloric value, ideal for meals who wants to lose or maintain weight.

Comments

• People allergic to limonene, a substance present in orange peel, should avoid the consumption of industrialized orange juice, as this may be enriched in limonene, but may consume completely peeled orange;
• People with irritable bowel syndrome (IBS), peptic ulcers, esophagitis or hiatus hernia should be careful about the consumption of orange, due to its acidity level.

The importance of sulfur in our nutrition and constitution of our organs is not well known by the general population, even so, the sulfur is present in every cell of our body, especially in the fingernails and hair, representing approximately 0.25 % of our weight.

Present in protein molecules in our body as well as sulfide and sulfate ions, sulfur is known to participate:

• It has plastic function, that is, participating in the repair and construction of tissues and cells;
• Participates in collagen, a substance especially important for the formation and maintenance of skin, connective tissue and bones;
• Participates in the metabolism of fats and carbohydrates;
• The formation of blood clot;
• The formation of some vitamins;
• The formation of proteins, especially the mucus-proteins;
• In the process of energy transfer.
• Assists in the fight against microbes and parasites.

Symptoms / Consequences of Deficiency

• Burning throat and abdomen;
• Asthenia (feeling of general mental and physical weakness);
• Devils, neuritis, hysteria and other nervous problems in nature;
• Swelling of the liver, spleen and uterus;
• Reducing the brightness and texture of the skin;
• Joint pain;
• Bad odor in the saliva.

Consequences of Excess

Not found a level of toxicity, since the excess sulfur is primarily excreted in the urine.
Foods Rich in Sulfur

Fruits and vegetables are very rich in sulfur. Some indicate that we are:

• Garlic;
• Almonds;
• Rice;
• Oats;
• Onion;
• Cabbage;
• Cauliflower;
• Chestnuts;
• Beans;
• Lentil;
• Wheat.

In order that the sulfur is well spent, it is interesting that these plant foods are consumed raw, hence the importance of introducing fresh salads at meals.

As for food of animal origin, we find the sulfur:

• Meat;
• Milk and milk products;
• Eggs;
• Fish.

Resistant starch is a form of starch resulting from the degradation of starch not absorbed by the small intestine.It resembles so insoluble fibers, helping to regulate bowel work, increase the stool, slow gastric emptying and therefore prevent constipation and its associated diseases such as hemorrhoids and diverticulosis, generated by the accumulation of feces in the intestinal wall.

Resistant starch can be found at 

• Banana green;
• Raw potato;
• Seeds and grains such as barley and corn.

These foods can be added in preparations that provide health benefits.

In 2001, scientists looked at and said: various vegetables are very rich in resistant starch and dietary fiber, which makes their consumption even more important for maintaining good health of our body.

Introducing the resistant starch in your meals

There are several ways to include resistant starch in your meals, and some of these recipes are quite tasty as the chocolate cake with green bananas , presented here last week.

The consumption of vegetables should also be encouraged!

The recipe that we present today is prepared with chocolate (a food very tasty and very energetic) and biomass of green bananas, one prepared that you can do at home rich in vitamins A, B1, B2, sodium, magnesium, manganese and copper. Thus, we have a delicious recipe, rich in vitamins and minerals and that gives us plenty of energy!

How to prepare the biomass of green bananas

Start with hygiene, washing and green bananas (still in shell) using a sponge. Then, in a pressure cooker with boiling water to cover them, cook them (still in shell) for 20 minutes. Take care to keep the fire burning only the first nine minutes, going the other eleven to cook them only “pressure”.

After the departure of steam, slowly remove the peel from the pulp, the pulp immediately passing on the processor or blender. In order to also use the skins, leave them in a solution of one liter of water with two lemons in for 40 minutes and then move them to the processor.

Biomass gained can be refrigerated for up to eight days (or kept frozen for up to three months) and can be used in recipes of all kinds, such as shakes, manioc flour and cakes.

Ingredients

• 2 3 / 4 cups (tea) of wheat flour;
• 2 cups (tea) of sugar;
• 1 cup (tea) chocolate;
• 1 cup (tea) of biomass of green bananas;
• 1 cup (tea) of soy milk or cow;
• 1 cup (tea) of canola oil;
• 2 large eggs;
• 1 tbsp (tablespoon) of baking powder.

How to make chocolate cake with green bananas

In a blender, beat milk, oil and eggs, obtaining a homogeneous mass.

Then, add the biomass of green bananas and beat again.

Then put this mixture in a bowl where they were joined together flour, sugar and chocolate milk.

Add baking powder, stirring well.

Put all the batter into a prepared pan with butter and flour and bake in moderate oven (180 º C) and pre-heated for thirty minutes, on average.

In United States, a country symbol of consumerism and excessive intake of fried foods, sweets and fast foods indiscriminately, childhood obesity is already considered a “national crisis” due to proportions that are catching up. Unfortunately, Brazil is not far behind as well as our youth are at greater risk for their health due to obesity.

As already mentioned, obesity it is a serious health problem related to food and should be well guarded, as it is common to obese people develop a myriad of other problems that can worsen your situation.

And if obesity is already bad enough for an adult, imagine for a child who is still in formation about their eating habits, as well as your body as a whole.

If there are already many problems of obesity when it comes to young people, what about the risks of childhood obesity?

Factors that can trigger childhood obesity

As in the case of young people and adults, three of the main reasons for developing a framework for childhood obesity are the lifestyle adopted by the child, genetic predisposition and dietary habits. Thus, some of the items to note are:

• The sedentarization of the child, it generally not be encouraged by relatives and / or school does not understand the importance of the practice of physical exercises ;
• The lack of control over your diet, which leads the child to consume too many fried fast foods and other goodies, not to have some control over the times of your meals, take a diet high in calories, etc..
• Occurrence of obesity problems with close relatives;
• Psychological factors such as anxiety or depression.

Recommendations to combat childhood obesity

• First, notice what is recommended according to the age of the child. For example, we write a article about the power of pre-school that can be used until the early years of the child’s school life. It is important to take this into consideration, because over time the recommendations to the diet of a person undergoes slight changes according to their age and daily activities developed;
• Meals should be regulated, well-defined schedules;
• As always, fruits and vegetables are very welcome, because many contain fiber, vitamins and minerals. Encourage the consumption of fruit by juices and snacks containing the same, and the consumption of vegetables through beautiful salads;
• Avoid fatty foods;
• Drinking enough water (about two liters), for help in controlling the hydration of several important metabolic functions in our body;
• The child should practice some type of physical activity as a sport, dance or play in groups with many movements that involve the whole body;
• Encourage the little early to be interested in knowing the benefits that there is a well-balanced diet, so he himself will be the first to watch what you eat;
• Everyone should be involved with the importance of well-being: no good will that the child is not when your parents are obese and do nothing to change this situation because it will have little incentive to reverse the situation. Therefore, everyone should share the same interest and strive to maintain good physical and mental – and you can show it to your child starting with the preparation of healthy food not only for him but for the whole family;
• And avoid the use of strict diets, besides being very inefficient, may frustrate the patient, making it difficult and hard to get good results.

Hello! You know what you eat? I mean: do you really know what is in each food you eat? What percentage of fat, how many calories, vitamins and what gifts? There is so much easier to remember and it is precisely why the Food Composition Table is so important!

Table of Food Composition (TACO as nutritionists often call it) this is a great “manual” containing information about each food and which the concentration of nutrients and calories in each one of them, plus an explanation of which methods science were used to determine each value.

We have commented several times here about the importance of nutritional education, that is, knowing what we eat and thus whether it can harm us or not, and it’s pretty clear that knowing the composition of a food is a great way to see if that food is appropriate or not for your diet.

Like trying to remember the hundreds of available food would be crazy, nothing better than having a ready guide to be used when needed, right?

It may seem a bit exaggerated to check every food you eat into a guide like this, but if you create this habit, you will quickly memorize for the food they consume more, then this task will become quite easy and even pleasure, to know exactly how you are feeding your body.

Each country develops its own composition table, according to the composition of the diet and food supply. In Brazil, the Center for Studies and Research in Food (NEPA), UNICAMP, with support from the Ministry of Health, developed the Food Composition Table, better known as TACO, which is in its second version.

As many have noticed, we are getting closer to the famous “summer vacation”, present in the months of December and January, not only propitious time for school holidays, but also for many professionals who decide to spend the Christmas holiday season with their relatives and friends or traveling. Everything is very beautiful, there’s only one thing: who’s worrying about the food?

Amid such euphoria, people devote themselves to “live day” (immortalized in the phrase carpe diem) and seek to forget all worries, however one can not overlook the power play or because it is essential to healthy living and well-being!

What are the mistakes committed in the summer?

• Exaggerating on sweets and pastries – this time of year is known to be full of celebrations and gatherings, as well as visits to grandparents, uncles and friends. It’s largesse in the form of delights that is almost impossible to say no – and that’s where the danger lies. Along with fast foods, excessive sweets and pastries, and contributes much to the picture of obesity is so scary. And this is not a problem only for adults, since the risk of obesity child is getting the rest of authorities and health professionals;
• Consumption of fast foods - as we discussed in the previous paragraph, fast foods have their share of blame for the obesity problem, but the damages caused by excess consumption does not stop there. Many are prepared with hydrogenated fats (trans fats the famous, and so named as the villain responsible for a higher rate of hypertension) and therefore should be avoided;
• The “quick diets” – One of the favorite sports of vacationers is the “ practice of summer diets ”in order to sleep” with one or two love handles “and agree fully fit. Unfortunately, this only serves to discover, weeks later, when “relaxed diet” that these tires are back (more calibrated and strengthened, by the way) or, in worst cases, who contracted health problems such as anorexia ;
• Dehydration – sun, beach, BBQ and lots of fun. There are better combination that is? Oh yes, adding a good dose of hydration, unfortunately many people forget that. Result: every summer our hospitals are overcrowded with people with problems of dehydration due to moderate or strong oversight.

We could greatly extend the list, but these are the most commonplace and if you’re careful (a) and cautious (a) about them, you can enjoy your summer with much joy and with far less headaches.

And speaking of less headaches, how about a list of recommendations of Nutrition in Focus for this summer? Like the idea? So there you go …

Recommendations for the summer

• Keep well hydrated – this is certainly the first important step in a healthy way to look at the hottest time of the year. And since we’re talking about summer, enough coconut water to overcome this challenge;
• Moderation in consumption of fast foods, sweets and pastries – realize that we are not talking about cutting them completely from your list, but, you know consume them in a balanced way in order to reduce their impact on your body.Ale’s more, “a sin once in a while never hurt anybody,” as someone once said (which surely will not remember who);
• If you want to lose weight, look for a dietary re-education rather than a quick diet. Educate yourself leads to an awareness that eating this or that food, which ends up being more effective in our lives, and the more we learn, gradually regaining our form and health, unlike diets that promise quick weight loss but lead to a disruption of the rhythm of our metabolism, affecting not only the results such as health;
• Exercise and other physical activities that involve lots of movement, like dancing, for example. In fact, summer also reminds carnival season a lot of rhythm and color – maybe you can not combine fun and still make it all very healthy?
• Do not neglect on the hygiene of food. If you’re eating out, pay close attention also to the sanitary conditions of the establishment;
• Eat more fruits and vegetables because they are rich in water (hydration helping), vitamins and minerals. In addition, help to regulate weight and bowel function. Want more?
• And play hard with their relatives and friends, traveling, walking or whatever it is. A fun life is much healthier, so do not let anything spoil your fun!

Interestingly, since the mid-nineteenth century magnesium is used as a healing, anesthetic and anticonvulsant, but only in the 50s is that many of its properties in human nutrition macromineral were actually discovered.

In the human body, about 60% of magnesium is in bone, connected to or phosphate ions to the surface of bones.

Magnesium participates in many reactions in our body such as the metabolism of carbohydrates, lipids, proteins and others. It also has a role quite contrary to the calcium in our body so that when calcium can act as a stimulant, magnesium can be used as an inhibitor and vice versa. Thus, magnesium regulates the action of calcium and vice versa

Causes of disability

The absorption capacity of magnesium is impaired in the presence of other substances such as calcium, phosphates, phytates, fats and alcohol.

Consequences of their disability

Since magnesium is present in chlorophyll and therefore in vegetables are generally very rare cases of hypomagnesemia.

In case of lack of magnesium in the human body, the following symptoms may be initiated:

• Acidity;
• Anemia;
• Agitation and anxiety;
• Weakness in the abdominal muscles;
• Fainting;
• Pain in the neck and shoulders;
• Intestinal gas;
• Scanty menstruation;
• Disturbances in blood pressure (hypertension or hypotension);
• Nervousness, irritability and hallucinations;
• Frequent urination, kidney stones, nefralgias;
• Yellow eyes;
• Constipation;
• Being an opponent of calcium, a deficiency can lead to excessive calcification of blood vessel walls;
• Tetany.

Consequences of their excess

• Flushing;
• Muscle weakness;
• Hypotension;
• Inhibition of calcification of bone;
• Nausea;
• Respiratory failure;
• Disturbances in heart rhythm;
• Dry mouth.

Foods high in magnesium

As mentioned previously, the plant foods are excellent sources of magnesium, but not limited to them. We then list some foods such as:

• Vegetables;
• Vegetables;
• Chestnuts;
• Cereals;
• Milk and milk products;
• Seafood.